bio: Fitness Enthusiast
1/3 of the 👐
Member of the USAF🇺🇸
Kick your 👟 off & 👀 my journey
iPhone Photography King👑
number of photos: 354
followed by: 2493
Part of my family. Family doesn't always have to be blood related. It's the ones who are near your heart and are willing to grind and hustle with you at your lowest... Love these guys to the fullest. By @big_ty_russ via @RepostWhiz app:
I've been training real hard lately! Heavy weights, high reps, consistent cardio, consistent meals, and laser focus on what's next.
But that hasn't been what I've been most proud about.
I'm mostly proud of the crew I'm moving forward with. These guys push me to limits I didn't think my body could go. And because of this, I am getting bigger, stronger, more agile, and more knowledgable about what my body can do and how I can achieve my fitness goals THE RIGHT WAY!
Today's session: Cardio, 10 sets Pull ups, 4 sets Arnold Presses, 4 sets Hanging Straight Leg Raises, 6 sets Cable Rear Delt Pulls, 3 sets Hammer Strength Tricep press downs, 3 sets Ab Rollers.
Never get it twisted, We all can get better in life, no matter what your field of choice. The minute you think you know it all will be the minute your decline begins to happen. I'm always looking for new information and advice and I'll always be humble enough to shut the hell up and listen. Thanks to my team here and my team @1stphorm. Surrounding yourself with the right combination of people with the right mindsets who push you to be better will ultimately produce success IF YOURE SMART ENOUGH to stay humble and learn to listen. #GoHard365 #FlexFridays #WinnersCircle #FuckExcuses #WorkHarderTomorrow
YEAHHHHHHHHHHHH BUDDYYYYYYY!!!!!! Words can't explain how I felt today meet the Greatest Bodybuilder of all-time @ronniecoleman8... When this man stepped foot in the gym today, my jaw dropped and my mind couldn't process what my eyes were seeing... Before me stood a living legend... Growing up in Atlantic City, NJ and having family in the casino industry, seeing stars was nothing for me... But today I got to see someone that I actually idolized growing up... I'm still coming off a high from this moment... But after seeing this man and his "so-called" 17.24356 inch arms (really like 20" still" told me that it's time to turn the muthaf%#$a up!!! #lightweightbaby
Failure is apart of your success. Embrace the failure and use it as motivation towards your success By @millionairenotes via @RepostWhiz app:
The drive to carry on despite encountering failures is what separates the worthy from the unworthy.
Courtesy of @thebillionaireinc
You don't always have to be an individual to make it to the top. Sometimes teaming up with the best can make the both of you an unstoppable force. Create with someone that's going to help pull you to the top if they make it there before, not let you struggle and fall back down. Tag you teammate and have a good night!
WHATS GOOD YOUTUBE!!!! YOU KNOW WHO IT IS, IT'S YOUR BOY CHRIS JONES representing PHYSIQUES OF GREATNESS!!!!! Got to meet one of my favorite YouTube personalities and fellow fitness enthusiast @beastmodejones today... Great man and great presence in the gym today... It was hot as 🔥🔥🔥 in The Castle but your energy got me thru my work out... To all my follows, ✋🏽 what your doing and 👣 this beast on here, on YouTube: PhysiquesOfGreatness... Not only is he's informational as heck he's funny also...Best of both worlds!!! Go get you some attire @pumpchasers if you happen to give a f%#k
Believe in all, especially those who believe in you... Stop what you're doing and go FOLLOW @ne_training and their members @figure_n8 @lestalkmoreaction @outwork_you24 @instalessRiq. They're doing something greater for the greater good. Also go follow @big_ty_russ if you're in need of some motivation and education!!! I'm pretty sure between this group of individuals you will find what you need... Have a great Friday everyone
Today was a good day. I got to meet the Legendary Mr. Brian Dobson himself. For those of you that do not know who he is, he is the Owner of the original hardcore gym Metroflex in Arlington, TX. He is also the trainer of the Greatest Bodybuilder of All-Time (in my opinion) 8x Mr. Olympia @RonnieColeman, Branch Warren and Jonny Jackson. He has created a facility that will turn you into a monster without a choice. This man did nothing but show me great hospitality and inspire me to follow my dreams and open my own gym facility. I had one of the greatest workouts in my life here today. It was hotter than Hell out today, the loud music put me in the zone and environment kept me motivated. One day I will own a hardcore facility. Once again thank you for the opportunity to workout at your facilities, the time and motivation. #MetroFlex #Hardcore #Legendary #The1stMetroFlex #LIGHTWEIGHTBABY
Can't make them for everything... There's no such thing as you don't have the time... If you want it bad enough, it will be high on your "TO DO" list and it will get done... Even when I'm not home (I.e. I'm on a tdy), I still bring my scale and measuring cup... A preparation that has become a habit for me... Just get it done and go for it... What's the excuse now???
Your mental can be your worst enemy at times... Stay true to yourself and don't feed into the lies of your subconscious mind... By @millionaire_mentor via @RepostWhiz app:
Rule #1 and words to live by! As your humble mentor I will never lie to you!
Great post via @secrets2success one of my fav motivation accounts!
1. an insistent and peremptory request, made as if by right.
"a series of demands for far-reaching reforms"
synonyms: request, call, command, order, dictate, ultimatum, stipulation
"I gave in to her demands"
If you want it, DEMAND that 💩. If you don't, someone else will. Go for what is rightfully yours and don't question it.
By @figure_n8 via @RepostWhiz app:
July 4th weekend is going to be super exciting !!! Come out and get a good workout before you hit the cookouts and watch the fireworks ... We will be out on the beach bright and early training and having fun and it's always only $5. Bring a friend and let's get fit !
By @ne_training via @RepostWhiz app:
JULY 4th!!! Come out to enjoy a morning of Fitness & Fun Athletes: 7am-8am Fitness & Fun: 8:15am- 9:15am
We are excited to bring much joy to all participants as you have fun and reach your fitness goals. Come out and bring a friend!!!#AnytimeAnywhere #NEtimeNEwhere #NEtraining
Words can't express how happy I am for this man right here. He's in this months @musculardevelopment. Over the last 3/4 of decade, He's has exposed me to so so much and has help carve me in to the man that I am today. I've seen him and some lows and now he's soaring higher than ever... I remember back in the day i. The retro locker room you said to me, "Ayo, Ima be in one of these magazines one day," while holding a few fitness magazines in your hand. We laughed about it and guess what!!! YOU F**KIN DID IT... I commend you for all the hard work and dedication you have given all of us... There's only one way to go from here bro and that's up! CONGRATULATIONS ONCE AGAIN By @big_ty_russ via @RepostWhiz app:
Where I'm from, it's not every day when you can scroll through one of your favorite bodybuilding magazines and find yourself inside! So imagine the feeling I had when I grabbed this months issue of @musculardevelopment and find this picture. Words can not describe this very humbling and euphoric experience. But here's the truth: If you've ever been around me, had a conversation with me, listened to me, watched me, hugged me, ate with me, trained with me, supported me, YOU ARE A PART OF ME! Which means, YOU'RE IN THE MAGAZINE TOO and I thank you! Also, HUGE thank you to my team @1stphorm for believing in me and providing me with the platform to use my voice for something positive. This was one of my goals to accomplish in 2015, and I am proud to say it's COMPLETED! More goals to crush, more dreams to live, more life to love! #GoHard365 #StayHumble #4ThePeople #StayTuned
Not only have I've been doing this my entire life, I'll continue to do it.
I won't stop because someone tells me, "I'm doing to much.
I won't stop because I'm tired.
I won't stop because I'm comfortable.
I won't stop because I achieved my goals.
I JUST WON'T STOP!!!! Everytime one of the facts come up, I reach for a high level. We never stop growing life. We as society believe physical growth for a male ends @ 21 and a female @ 18. From what I've learned and seen, that's not true at all. Ever since I've started my fitness journey a little over 6 years ago, I've continued to physically everyday. I've learned that you can't worry about what others say you can't do, most of the time it's because they have never achieved what you on your way of achieving.
Keep developing and grown family.
By @continuedfight via @RepostWhiz app:
YOUR success is not just about changing YOUR habits, it's about changing the way YOU think
Weren't we just talking about this @AndyFrisella ?? Snapchat: Continuedfight
#gohard365 #NotGivenButEarned #gohard365waterchallenge #TrainWithMike #NeverSettle #Iam1stPhorm #1stphorm4life #nextlevelshit #instafitness #FitnessFeatures #tagforlikes #fitfam #ironaddicts #cleaneating #isyfs #bestoftheday #findyourfitness #pullups #instadaily #fitness #health #dedication #baetaughtme #photooftheday #teamnodaysoff #bestoffitness #igaddict #onefittyfresh
Challenge accepted. If you don't already follow my bro @figure_n8 . You need too he and @ne_training are about to take the game by storm. I hope y'all are ready via @RepostWhiz app:
I have accepted the NE TRAINING ANYTIME ANYWHERE CHALLENGE ✔️
I decided to attack these lower abs before I started my day 💪 thank God the rail didn't break 😅
Now I challenge @tonechat1211 @themuslimbarber @__dhl @everythingchrist_25 @_soclassy_ ❗️❗️❗️ _______________________________________________
Don't forget to use the hashtags #NEtimeNEwhere #AnyTimeAnyWhere and tag 3 people to take the challenge with you !!! Let's get it done guys!!!
This is a just because. After seeing some of the photos you tag me in, just because I adorn you, just because I love looking at you, just I can't wait to see you, just because my heart is always missing you. No matter how far we are apart at time and I should tell you this more often, "YOU ARE THE MOST BEAUTIFUL GIRL IN THE WORLD."
Home-made berry protein bars -1 1/2 of rolled oats
-1/2 cup of lightly salted almonds
-1/2 cup of walnut
-1/4 cup of shelled sunflower seeds
-1/4cup of dried mixed berries (cranberries, cherries & blueberries)
-2 scoops of strawberry Level 1 protein
For the batter that holds it together use:
-1 cup of almond butter
-1/3 cup of honey
-1/4 cup of unsweetened apple sauce/or jelly
1. Mix all of your dry ingredients together
2. Mix all of your wet ingredients together
3. Mix dry ingredients into batter
4. Spread product out on a sheet pan lined with wax paper or plastic wrap
5. Freeze for 1 hour. Once this process done, take it out of the freeze, cut it into bars and store individually and keep in the freezer to prevent them from becoming gooey *you can use whatever dried fruit, type of nuts or protein you want... Give it a try and let me know how the came out*
Had to change it up. Needed to take in more protein and I was tired of eating chicken, Turkey, seafood, beef and drinking shakes. Just wanted a little snack that could be loaded with protein and taste good. Boy did I find it. Thanks to @cnirwin I found it
SQUAT like your life depended on it. Yeah leg day sucks, but it's a must do. We hit legs 2-3 times a week. I'm trying to make sure I'm not walking around with legs that look like Spongebob's. Leg day is MANDATORY in my book, as it should be in yours...
"You can do amazing things. Don’t be afraid of that hard work. My workouts are tough. That’s what you want. You don’t want nothing easy. Easy ain’t going to get you nothing. You know, it may get you something. You may maintain and what not. Easy may work for some people, but I don’t want that. You know what I mean?"
The Fam(ily)... The Holmes blood runs thick thru these veins... We will always have each other's back... NO MATTER WHAT!!! By @briannaamonet via @RepostWhiz app:
Big cousins more like big brothers 💉❤️
Went after some heavy box squats today. Had to change it up. Hit multiple sets of 405 for 10+ reps. Definitely hurt but it was worth it. Time to really step out of the ordinary 🔳 and create my own box. Hope your Sunday went well because mines did. Time to fuel up and rest for the beginning of the work week.
Today's back workout consisted of a lot of weight and volume... Really forced on the squeeze and not the weight... This workout really took a lot out of me... But if it doesn't challenge you, it doesn't change you... Words of encouragement by the one and only @etthehiphoppreacher. Here's the damage:
Pull Up/ bench Dips
5 sets of 10
Hanging Knee Raises
5 sets of 20
Iso Cable Lat pull downs
20 resistance x 20
25 resistance x 20
35 resistance x 20
45 resistance x 15
55 resistance x 12
T Bar Row/oblique Crunch
2 sets of 2 plates x 20/15 each side
2 sets of 3 plates x 15/15 each side
4 plates x 17/15 each side
135 x 20
225 x 15
275 x 12
315 x 6
185 x 12
50 x 20
60 x 19
70 x 18
80 x 17
90 x 16
100 x 15
75 x f
S/O to @Umoro for my newest fitness pickup; the Ocean Blue shaker cup. This product might be the missing link that I've been looking for. Now I can eliminate the water bottle and the ziplock bag. Thank you baby @allyou_tj For getting me this.